How Many Calories Should I Eat To Lose Weight?

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how many calories should I eat to lose weight
Answering how many calories should I eat to lose weight depends on how much weight you want to lose and what your body requirements are.

Calorie consumption changes from person to person – there’s no exact answer.

Now you might be wondering if there’s no exact answer, how does one find out?

Yes, there is no exact answer for how many calories should you eat to lose weight as mentioned before, BUT there’s a good news – there are tools that get your characteristics and provide you with your calorie consumption baseline to lose weight.

That said, let’s get started with creating a baseline for your calorie consumption to lose weight.

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After some researches and gathering of data, we’ve come to the point where we think it’s best to provide you with a tool that takes your characteristics like age, height, weight, and activity levels and tells you how much should you be eating each day, in order to lose weight.

And we built you this calorie calculator for weight loss just for that.

However, this is to keep in mind that our calculator only provides you with the baseline – meaning you’d have to adjust the calories (increase or decrease them a little bit) in case you feel unsatisfied or unhealthier/ weak.

Also, do not starve to lose weight – it doesn’t work.

What Exactly Are Calories?

In case you don’t know, a calorie is a unit that measures the amount of energy of foods or beverages.

If you eat more calories than the amount your body is capable of burning, you’ll end up gaining weight.

In the same way, if you eat fewer calories than the amount your body burns, you will lose weight.

In the end, it’s all about how many calories should I eat to lose weight or gain it that matters when it comes to deciding whether I want to put on weight or shed it off.

How Many Calories Should I Eat to Lose Weight in General?

In general, if your age is 20, your activity is none (very poor), height is 178 cm, and weight 60 kg, you would need to eat 1501 calories to lose weight by 20% percent.

If your age is 40 but rest of the characteristics are kept same, you would need to eat 1414 calories to lose weight by 20%.

For your own data/ characteristics, please use our free weight loss calorie calculator to work out your daily calorie intake for weight loss.


Following are the extras included in this article.

How To Reduce Calories Without Starving:

Now that you have an understanding of how limiting your calories than the amount your body burns can aid you with losing weight, you might be wondering how do you do it?

One way is to simply starve, which we don’t and won’t ever recommend since it’s unhealthy; you should be adapting to techniques that help you become healthier while help you lose weight at the same time.

With that in mind, following are some of the ways you can actually reduce your calorie consumption in order to lose weight healthily.

1 – Decrease Carbs and Sugar Consumption:


Sugary foods are still known to be top of foods that help gain weight.

In order to lose weight, you don’t want to be eating something that helps you gain it.

Carbs, on the other hand, are also dangerous for when you want to shed off some weight. The reason behind this is that carbs take a lot of time to be fully dissolved and consumed in a body, thus slowing the process of burning in one’s body.

If you cut off both carbs and sugary foods from your diet, you will be able to lose enough weight.

2 – Increase Fat and Protein Intake:


Now that you’ve decreased carbs intake, what is it that you need for your body to function properly? They are fats.

In case you’re wondering why should you be eating fats to lose weight, it’s because now you don’t have carbs present in your body, so fats, therefore, are healthy.

Proteins, on the other hand, are as essential as breathing for us; in order for your body to work perfectly, you would want to provide it with energy so it can function properly.

3 – Drink More Water:


Just like proteins help to function your body and provide it with energy to run smooth, water acts in a similar way.

Drinking enough water allows your body to adapt to the changes that are occurring due to the process of weight loss.

If you are losing weight, but there isn’t enough water present in your body, you will find yourself weak and your body won’t adjust to the changes that have taken places due to weight loss.

4 – Exercise:


Exercise is one of the best ways you can use to lose weight. It’s both healthy and makes your body to burn more calories.

And as we learned earlier, what happens when our body burns more calories than we provide it with? Weight loss.


A. There is no exact answer for how much you should be eating to lose weight since it varies from person to person.

B. There are tools for assisting you with calorie intake in order to lose weight.

C. You should not starve to lose weight.

D. You should try ways that help to lower weight healthily.

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The information contained within this article and overall site is merely for informational purposes and is based on historical facts. Please always consult with your dietitian before creating a diet plan for yourself.